METCON:
5 Rounds for Time:
15 Double Unders*
10 Air Squats
*Scale to 45 Single Unders
STRENGTH:
Front Squats
3 x 5 @ 80% 1RM
YES. METCON, THEN STRENGTH. BECAUSE WE SAID SO.
OPTIONAL ADDITIONAL METCON:
3 Rounds for Time:
4 Muscle Ups**
8 DB Thrusters @ 45/25# each arm***
**Scale to 4 Pull-Ups + 4 Dips
***Pending equipment, adjust to BB Thrusters @ 95/65#
